FoodScore
0/ 100
Decentmeat· 100 g

Beef Ground 90 Lean Cooked

With a FoodScore of 58/100, 90% lean ground beef is a decent choice, primarily due to its high protein and micronutrient content, though its saturated fat contributes to a slight penalty.

  • Provides 26.62g of protein per 100g, contributing significantly to daily needs.
  • Excellent source of zinc, delivering 60% of the Daily Value in a 100g serving.
  • Contains 104% of the Daily Value for Vitamin B12 per 100g, crucial for nerve function.
  • Minimally processed (NOVA 1) whole food, free from added sugars and fiber.
  • The 4.38g of saturated fat per 100g incurs a minor penalty in its FoodScore.
  • Scores -2 points above the meat category average (60/100 across 47 foods).
Fiber
0g
0% of Daily Value
Protein
26.62g
53% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
61mg
3% of Daily Value
+
What it brings to the table
Protein (26.6g)+10
Micronutrients (Iron, Phosphorus, Zinc, Vitamin B12, Riboflavin)+10
Whole food (NOVA 1)+10
−
What holds it back
Saturated fat (4.4g)-2
Trans fat present-20

Why it scores 58

Ground beef, 90% lean, earns a decent FoodScore of 58 out of 100, reflecting its strong nutritional contributions balanced against some less favorable aspects. It receives significant bonuses for its high protein content, providing 26.62 grams per 100-gram serving, which is essential for muscle maintenance and satiety. Additionally, it gains points for being a rich source of several micronutrients, including iron (16% DV), phosphorus, zinc (60% DV), and an outstanding 104% of the Daily Value for Vitamin B12. As a minimally processed whole food (NOVA class 1), it also receives a bonus, indicating it's close to its natural state without significant industrial alteration. However, the presence of 4.38 grams of saturated fat per 100 grams incurs a minor penalty, aligning with dietary guidelines that recommend limiting intake of saturated fats. A more favorable fat profile, particularly lower saturated fat, would lead to a higher overall score.

Health benefits

What the nutrients in beef ground 90 lean cooked actually do for you, grounded in established dietary science.

Supports Muscle Growth and Repair

Ground beef is an excellent source of high-quality protein, providing 26.62 grams per 100-gram serving. This protein contains all essential amino acids necessary for building and repairing muscle tissue, making it a valuable food for active individuals and those looking to maintain muscle mass. The NIH recommends adequate protein intake to support muscle synthesis, and a 100g serving provides a substantial portion of the daily protein target for most adults. Including lean ground beef in meals can help meet these protein needs effectively.

Boosts Energy and Red Blood Cell Production

This food is particularly rich in Vitamin B12 and iron, both critical for energy metabolism and the formation of healthy red blood cells. A 100-gram serving provides an impressive 104% of the Daily Value for Vitamin B12 and 16% of the Daily Value for iron. Vitamin B12 is essential for nerve function and DNA synthesis, while iron is a key component of hemoglobin, which transports oxygen throughout the body. Adequate intake of these nutrients helps prevent fatigue and supports overall vitality.

Enhances Immune Function

Ground beef is a significant source of zinc, a mineral vital for a healthy immune system. A 100-gram serving delivers 60% of the Daily Value for zinc. Zinc plays a crucial role in immune cell development and function, wound healing, and DNA synthesis. Dietary guidelines emphasize the importance of zinc for maintaining robust immune defenses. Regular consumption can help ensure adequate zinc levels, contributing to the body's ability to fight off infections.

Contributes to Bone Health

While not a primary source of calcium, ground beef provides phosphorus and magnesium, two minerals that work in conjunction with calcium to support strong bones and teeth. A 100-gram serving contains 21mg of magnesium (5% DV) and a good amount of phosphorus. Phosphorus is a major component of bone structure, and magnesium helps regulate calcium and vitamin D levels, both essential for bone mineral density. Including this food as part of a balanced diet can contribute to overall skeletal health.

How to eat it

Lean ground beef is a versatile staple in the American diet, commonly used in dishes like tacos, chili, pasta sauces, and burgers. Its savory flavor and adaptable texture make it a popular choice for quick and satisfying meals. A typical serving size is around 100 grams (about 3.5 ounces), which provides a substantial amount of protein and nutrients. It pairs well with a variety of vegetables and whole grains to create balanced meals.

To reduce fat, drain excess grease after cooking. This can further lower the saturated fat content of your meal.
Combine with finely chopped vegetables like mushrooms, onions, or bell peppers to boost fiber and nutrient intake without sacrificing flavor.
Use in homemade sauces or casseroles, ensuring it's cooked thoroughly to an internal temperature of 160°F (71°C) for food safety.
Portion cooked ground beef into individual servings and freeze for quick, convenient meal prep throughout the week.
Things to keep in mind

For most healthy adults, 90% lean ground beef poses no widely documented cautions at normal serving sizes. Individuals with specific medical conditions, such as kidney disease, may need to monitor their protein intake, and should consult a healthcare provider. While it contains saturated fat, moderate consumption as part of a balanced diet is generally considered safe. There are no common allergens associated with beef itself, though cross-contamination during processing or preparation could be a concern for those with other food allergies.

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Reader questions
Is 90% lean ground beef a healthy food choice?
Yes, 90% lean ground beef is generally considered a healthy choice, scoring 58/100 on FoodScore. It's a nutrient-dense food, providing significant protein, iron, zinc, and Vitamin B12. While it contains some saturated fat, its overall nutritional profile makes it a valuable component of a balanced diet when consumed in moderation.
Is 90% lean ground beef good for weight loss?
Yes, 90% lean ground beef can be beneficial for weight loss. Its high protein content (26.62g per 100g) promotes satiety, helping you feel full longer and potentially reducing overall calorie intake. Choosing lean varieties like 90% minimizes calorie density from fat, making it easier to manage your energy balance.
Is 90% lean ground beef considered processed?
No, 90% lean ground beef is classified as a minimally processed food (NOVA class 1). This means it has undergone minimal alteration from its natural state, typically just grinding. It does not contain added sugars, artificial ingredients, or excessive sodium, distinguishing it from ultra-processed foods.
How can I reduce the fat content further when cooking ground beef?
To further reduce fat, you can cook the ground beef and then drain off any rendered fat before adding other ingredients. Rinsing the cooked beef with hot water in a colander can also remove additional fat, though this may slightly reduce flavor and some water-soluble nutrients.
What are some good alternatives to ground beef?
Good alternatives to ground beef include ground turkey or chicken, which are often leaner. For plant-based options, lentils, black beans, or mushroom-based crumbles can provide similar texture and versatility in many recipes, offering different nutrient profiles like fiber.
Does 90% lean ground beef provide essential vitamins and minerals?
Absolutely. It's particularly rich in Vitamin B12, providing 104% of the DV, and zinc, offering 60% of the DV per 100g serving. It also supplies 16% of the DV for iron and good amounts of phosphorus and magnesium, all vital for various bodily functions.
How does 90% lean ground beef compare to fattier ground beef?
90% lean ground beef has significantly less total fat and saturated fat compared to fattier options like 80/20. This results in fewer calories from fat and a lower saturated fat penalty on its FoodScore. While fattier versions may offer more flavor, the leaner option is nutritionally preferable for regular consumption.

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Data & references

Sources: USDA FoodData Central (SR Legacy, fdcId 171795)Updated 2026-04-20